another quick question (for future reference): if one were to RETURN to the ad after getting back into a diet with carbs, would that person need to re-do the 12 day induction phase?
on a completely separate note, tried no carb jello with whip cream today… delicious
[quote]tolismann wrote:
Should you remain below 30gr of carbs M-F on 5/2?
(after the 12 day adjusting period)[/quote]
Yup
[quote]ja1991 wrote:
another quick question (for future reference): if one were to RETURN to the ad after getting back into a diet with carbs, would that person need to re-do the 12 day induction phase?
on a completely separate note, tried no carb jello with whip cream today… delicious[/quote]
It depends on how long you were on the AD for. The book mentions those situations when for some reason you have to alter your diet.
I’ve rest pretty much everything in this thread and this diet plan really seems to be doing great things for a lot of people. One thing I am confused about is I keep seeing people staying around 30gm Carbs during the week. Is that just a choice or is that how it should be? Based on what I read about in the various articles and stuff is that it’s 15% of your daily calories which puts me at 76gm’s of Carbs. I usually eat under anyway because I like to supplement Olive Oil with most of meals and that tends to bump my calories up quickly. I think Modok said you don’t want peri-workout carbs? True? I don’t believe in many supplements but Surge Pre-Workout Fuel and MAG-10 are two that I do believe strongly in, I can feel / see the value. Should I cutout the Surge and just use MAG-10? My carb-up days are Sat/Sun so I could see cutting Surge from my Mon workout, possibly Tue, and maybe Wed but Thu/Fri/Sat I just couldn’t see it. Thoughts? I dont’ take the full dose of Surge, just half so I’m only getting 32 carbs and that’s been the bulk, if not all, of my carbs so far.
I’m still focusing on body comp improvement right now but in the fall I plan on going through a mass gain phase in the fall. It seems like people stick to this plan (AD) even during such a phase but just bump their calories up to the appropriate range to achieve those results. Am I reading that right?
So far I’m down 8lbs, probably a lot of water and maybe it’s just me but I see more definition in my biceps, deltoids, and a little in my abs. I love it so far and I actually really look forward to the weekends so I can have some fun with the food, has more meaning now. 
[quote]Quadzilla4425 wrote:
Question Oh Great AD Gods . . .
1: Approximately how much would you guys say you gain (bodyweight) on a typical carb up weekend?
2: In a 6 months span, those who have been on it that long or longer, what are your real world muscle not fat gains?
3: Is everyone on here a BB or are there any PL’s?[/quote]
carb up weekends normally push me up 3-5 lbs. Mmmmm water weight… and pizza
7-8 months here and by real world do you mean str. increases? I started off as a tiny guy (6" 158 lbs and lanky) probably deadlift from 100 lbs for 5x5. now i’m at about 185-200lbs 5x5. most lifts increased 100% training 3-4x a week
no powerlifting or BBing just wanna know that i’m the strongest guy i know.
[quote]Jaynick77 wrote:
I’ve rest pretty much everything in this thread and this diet plan really seems to be doing great things for a lot of people. One thing I am confused about is I keep seeing people staying around 30gm Carbs during the week. Is that just a choice or is that how it should be? Based on what I read about in the various articles and stuff is that it’s 15% of your daily calories which puts me at 76gm’s of Carbs. I usually eat under anyway because I like to supplement Olive Oil with most of meals and that tends to bump my calories up quickly. I think Modok said you don’t want peri-workout carbs? True? I don’t believe in many supplements but Surge Pre-Workout Fuel and MAG-10 are two that I do believe strongly in, I can feel / see the value. Should I cutout the Surge and just use MAG-10? My carb-up days are Sat/Sun so I could see cutting Surge from my Mon workout, possibly Tue, and maybe Wed but Thu/Fri/Sat I just couldn’t see it. Thoughts? I dont’ take the full dose of Surge, just half so I’m only getting 32 carbs and that’s been the bulk, if not all, of my carbs so far.
I’m still focusing on body comp improvement right now but in the fall I plan on going through a mass gain phase in the fall. It seems like people stick to this plan (AD) even during such a phase but just bump their calories up to the appropriate range to achieve those results. Am I reading that right?
So far I’m down 8lbs, probably a lot of water and maybe it’s just me but I see more definition in my biceps, deltoids, and a little in my abs. I love it so far and I actually really look forward to the weekends so I can have some fun with the food, has more meaning now.
[/quote]
30 grams is what works for almost everybody and is the gold standard on the AD. I do not see the harm in going to mid 30’s or low 40’s if it is from vegetable sources. I’m not familiar with Biotest products but if they aren’t putting you over your total significantly. If all you had for carbs was your Surge 32 grams you would be fine.
I first used this plan to drop body fat it worked well and now I am using it to gain mass and it is working well. Just steadily add calories in weekly during the fall and adjust based on the mirror.
Down 81 pounds congratulations, keep up the good progress.
[quote]Seouldier wrote:
[quote]Jaynick77 wrote:
I’ve rest pretty much everything in this thread and this diet plan really seems to be doing great things for a lot of people. One thing I am confused about is I keep seeing people staying around 30gm Carbs during the week. Is that just a choice or is that how it should be? Based on what I read about in the various articles and stuff is that it’s 15% of your daily calories which puts me at 76gm’s of Carbs. I usually eat under anyway because I like to supplement Olive Oil with most of meals and that tends to bump my calories up quickly. I think Modok said you don’t want peri-workout carbs? True? I don’t believe in many supplements but Surge Pre-Workout Fuel and MAG-10 are two that I do believe strongly in, I can feel / see the value. Should I cutout the Surge and just use MAG-10? My carb-up days are Sat/Sun so I could see cutting Surge from my Mon workout, possibly Tue, and maybe Wed but Thu/Fri/Sat I just couldn’t see it. Thoughts? I dont’ take the full dose of Surge, just half so I’m only getting 32 carbs and that’s been the bulk, if not all, of my carbs so far.
I’m still focusing on body comp improvement right now but in the fall I plan on going through a mass gain phase in the fall. It seems like people stick to this plan (AD) even during such a phase but just bump their calories up to the appropriate range to achieve those results. Am I reading that right?
So far I’m down 8lbs, probably a lot of water and maybe it’s just me but I see more definition in my biceps, deltoids, and a little in my abs. I love it so far and I actually really look forward to the weekends so I can have some fun with the food, has more meaning now.
[/quote]
30 grams is what works for almost everybody and is the gold standard on the AD. I do not see the harm in going to mid 30’s or low 40’s if it is from vegetable sources. I’m not familiar with Biotest products but if they aren’t putting you over your total significantly. If all you had for carbs was your surge 32 grams you would be fine.
I first used this plan to drop body fat it worked well and now I am using it to gain mass and it is working well. Just steadily add calories in weekly during the fall and adjust based on the mirror.
Down 81 pounds congratulations, keep up the good progress.[/quote]
LOL, no just 8lbs but thanks anyways.
My Mon workout is pretty awesome after the weekend so I could probably afford to drop the Surge on Mon and probably Tue too. And yes, that’s the bulk of my carbs. Somedays if I need a few more cal’s and I can’t stomach anymore EVOO I’ll grab a measuring spoon and have a little peanut butter which adds a couple carbs in there, but nothing major.
[quote]ja1991 wrote:
another quick question (for future reference): if one were to RETURN to the ad after getting back into a diet with carbs, would that person need to re-do the 12 day induction phase?
on a completely separate note, tried no carb jello with whip cream today… delicious[/quote]
Yeah - do the full 12 days again, you could probably get away with one carb meal over the weekend, but better to skip all carbs and do the full 12 days. When returning to the diet, you are basically starting from scratch again 
[quote]Seouldier wrote:
[/quote]
Thanks for the advice… Yeah, I think I will up the protein (maybe an extra protein shake with breakfast). And yes, my goal is to retain my weight and make lean gains (but ditch some fat). I started the diet at 94kgs, and I’m now 90kgs, also, my muscles are looking fuller. So I’m really happy with things so far. I am be super strict though! haha[/quote]
congrats on the -4KG, the strictness certainly pays off. However, if you start stalling in fat loss something that worked well for me at the end of my cutting phase was limiting my carb up to only 2 hours and smash on sugars (sometimes a whole jar of nutella) about 400 grams and eat high protein foods 120 grams in this window. I would feel uncomfortably full and then go into an insulin coma for about 9 hours and wake up looking vascular, leaner, and feeling incredibly strong. I broke many PRs the day after this insanity while losing BF on a weekly basis.
I do not think this is the best method for overall health or that it is a strategy that the Dr. Di would support, but i cannot deny that it was incredibly effective and in a twisted kind of way fun.[/quote]
Thanks - I will remember that, and I will probably give something similar a try. At the moment, I’m doing about a 30 hour carb load; but I think I will shorten this next weekend. I don’t have a huge craving for carbs, and I would rather just cram in a lot of fruit, some pizza, fruit juice, noodles etc in a short period of time…
I had the hugest workout yesterday - helped my girlfriends family move appartments… Carried boxes from 11am until 9pm (non stop). It was insane.
I bought a pair of callipers online - and my bodyfat is roughly 15% now. Need to get under 10%, but I’m on track, so I’m happy!
[quote]Quadzilla4425 wrote:
Bounced out of bed today after yet another amazing sleep. MY God does everyone find they are sleeping better on this diet?
Time for my 2 eggs, sausage, and 6 meat balls with some flax seed oil over the top. Then off to the store to buy more food for the week.
@VJoe: Hello fellow PL and thus by trying you too will become immortal very soon lol . . nothing quite like squatting a shit load of weight . . . Hell looking back over the years its almost better than some of the women I have slept with lol
@thedon1989: WOW! great gains bud!! I have heard about the stuff mentioned and would love to give it a go but I am drug tested all the time or at least could be so its off limits but very tempting. Some of my buddies are on various cycles and I don’t know how they afford it with the diet and all. My one buddy might even give the AD diet a try. Keep up the great work man!
OK stupid question time and forgive me as I’m NOT a coffee drinker but this cream that everyone talks about high in cals and protein and low in carbs that’s the cream you use in coffee or whipping cream? . . . OK big group WTF?!?!?!? lol but ty all the same as I really need to up my cals, getting way to lean[/quote]
Hi,
The cream you should use is double thick cream (whipping cream is too runny and less fatty). Double thick cream is super high in calories and fat… but low in protein and almost no carbs)
Great calorie and fat source!
Counted how many fried eggs I ate this week came out to a total of 54 eggs this totals for:
Kcals: 4860
FAT: 378g
PRO: 340g
CHO: 22g
I eat fried eggs at least 2x a day even on my carb ups I don’t think I could ever do this diet without them. I wanna know what your staple food is? What are its macros?
I have a lot of eggs too, I had 7 yesterday. I would say the bulk of my diet are cheese and olive oil. I have them in pretty much every meal.
[quote]Seouldier wrote:
Counted how many fried eggs I ate this week came out to a total of 54 eggs this totals for:
Kcals: 4860
FAT: 378g
PRO: 340g
CHO: 22g
I eat fried eggs at least 2x a day even on my carb ups I don’t think I could ever do this diet without them. I wanna know what your staple food is? What are its macros?[/quote]
I’m right there with you with the eggs. I eat about 9 a day. Other staple of mine is aleast 8oz of chicken and 4oz of steak a day. I normally fill in the gaps with more of the same, bacon, olive oil, and turkey burgers.
J. K
im surprised nobody is eating breakfast sausages. easiest way to up the fat and protein of a meal. and they taste AMAZING.
I’ve been doing this diet for about a week now and I love it! I also look a bit leaner and more vascular in the mirror. I did carb cycling for a while and it got me absolutely nowhere. But atleast now, I know I am without a doubt carb tolerant. So off the bat I am going to limit my carb up days to once a week. Which leads me to my question, I am cutting right now, would it be bad to go over the amount of calories I allotted myself for the week on my carb up days? Almost a cheat day so to speak. I wouldn’t go insane and eat everything in sight but i would like to get some carbs I’d been neglecting the entire week. My stats are 18 y.o. FFB 215lbs bf % 20ish?
[quote]Seouldier wrote:
Counted how many fried eggs I ate this week came out to a total of 54 eggs this totals for:
Kcals: 4860
FAT: 378g
PRO: 340g
CHO: 22g
I eat fried eggs at least 2x a day even on my carb ups I don’t think I could ever do this diet without them. I wanna know what your staple food is? What are its macros?[/quote]
I also eat eggs twice a day - but I have it with a baccon rash (sangyupsa), so I only have 2 eggs at each meal. So 28 a month. Sometimes I add in an extra egg to each meal - but usually I find it’s too much food. haha
What do you guys think of my training program - I like to train one or two muscle groups maximum per day. And I only hit each muscle once a week (it has given better results than training each group twice a week)
Thoughts?
DAY 1: BACK
Bent over row (2-4) sets (6 ? 8 rep range) * Do a total of 6 sets between rows and pull ups
Pull-ups (2-4) sets (as many as you can)
Pull down (machine with wide bar or handle) or Single Arm Row (use flyers machine)? 2 sets
Deadlift (2-3) sets * sets depend on number of seated cable row with rope (total 5 sets)
Seated cable row with ropes (or handle) (2-3) sets
Seated rope pulls (cable machine) ? (2-3) sets
ABS ? choose 3 exercises and do 3 or 4 sets each
Cardio ? 10 min jog
DAY 2: BICEPS
Standing straight bar curl OR EZ-Bar ? 4/5 sets (6 ? 8 rep range)
Preacher curl 21?s style ? 3 sets (6,8,10)
Concentration curl (seated or standing and bent over) OR ladder pulls OR close grip concentration curl ? 2 sets (12) OR
Hammer curl ? 3 sets (10,10,8)
Cardio ? HIT (5-8 intervals; 30 seconds hard, 30 seconds medium recovery)
DAY 3: CHEST AND SHOULDERS
CHEST
Incline bench OR Incline dumbbell ? 4 sets (6 ? 8 rap range)
Flat bench OR flat dumbbell ? 3 sets (8,8,10)
Incline dumbbell flyers OR Decline bench or dumbbell OR push-ups OR combo style dumbbell press ? 3 sets (10,10,10)
Cable machine OR seated flyer machine (tree hug) ? 3/4 sets (12,12,12,12)
SHOULDERS
Push Press or Straight bar shoulder press OR machine press OR Smith machine? 4 sets (6-8 rep range)
Side laterals ? 3 sets (10,10,10)
Unwinding Press (see glossary) or Front raisers OR Arnold press OR Overhead lateral raisers ? 3 sets (10,10,10)
Bent over raisers? 3sets (10,10,10)
Cardio ? 10 minute jog
DAY 4: LEGS (day 3 and 4 can be switched)
Squats ? 4 sets (8-10)
Leg press ? 3 sets (12-15)
Leg curl ? 3 sets (12-15)
Leg raisers ? 4 sets (12-15)
Calves ? 5 sets (smith or machine)
ABS OR Shrugs ? do one of them on triceps day
Cardio ? 10 minute jog
DAY 5: TRICEPS
Close grip bench press ? 4 sets (6-8 rep range)
Bench Dips ? 3 sets (10,10,10)
Lying French press OR push downs? 3 sets (10,10,10)
Rope press OR reverse triceps OR double arm kickbacks? 3 sets (10,10,10)
Forearms ? 3 supersets (reverse bicep curls followed by seated curl)
ABS OR Shrugs ? do one of them on legs day
Cardio ? HIT (5-8 intervals)
ABS
Choose 3 exercises and do 3 or 4 sets of 12 reps (MUST hit bottom, middle, top and sides ? not just one exercise)
Decline bench crunch
Decline bench side twisting crunch
Hanging leg raisers
Cable crunch
Oblique cable crunch (side cable crunch)
That posted babdly… hopefuly it works this time…
DAY 1 BACK
Bent over row (2-4) sets (6 ? 8 rep range) * Do a total of 6 sets between rows and pull ups
Pull-ups (2-4) sets (as many as you can)
Pull down (machine with wide bar or handle) or Single Arm Row (use flyers machine)? 2 sets
Deadlift (2-3) sets * sets depend on number of seated cable row with rope (total 5 sets)
Seated cable row with ropes (or handle) (2-3) sets
Seated rope pulls (cable machine) (2-3) sets
ABS choose 3 exercises and do 3 or 4 sets each
Cardio 10 min jog
DAY 2 BICEPS
Standing straight bar curl OR EZ-Bar 4/5 sets (6 ? 8 rep range)
Preacher curl 21?s style 3 sets (6,8,10)
Concentration curl (seated or standing and bent over) OR ladder pulls OR close grip concentration curl 2 sets (12)
Hammer curl 3 sets (10,10,8)
Cardio HIT (5-8 intervals; 30 seconds hard, 30 seconds medium recovery)
DAY 3 CHEST AND SHOULDERS
CHEST
Incline bench OR Incline dumbbell 4 sets (6 ? 8 rap range)
Flat bench OR flat dumbbell 3 sets (8,8,10)
Incline dumbbell flyers OR Decline bench or dumbbell OR push-ups OR combo style dumbbell press 3 sets (10,10,10)
Cable machine OR seated flyer machine (tree hug) 3/4 sets (12,12,12,12)
SHOULDERS
Push Press or Straight bar shoulder press OR machine press OR Smith machine 4 sets (6-8 rep range)
Side laterals 3 sets (10,10,10)
Unwinding Press (see glossary) or Front raisers OR Arnold press OR Overhead lateral raisers(do these after bent over raisers) 3 sets (10,10,10)
Bent over raisers 3sets (10,10,10)
Cardio 10 minute jog
DAY 4 LEGS (day 3 and 4 can be switched)
Squats 4 sets (8-10)
Leg press 3 sets (12-15)
Leg curl 3 sets (12-15)
Leg raisers 4 sets (12-15)
Calves 5 sets (smith or machine)
ABS OR Shrugs do one of them on triceps day
Cardio 10 minute jog
DAY 5: TRICEPS
Close grip bench press 4 sets (6-8 rep range)
Bench Dips 3 sets (10,10,10)
Lying French press OR push downs 3 sets (10,10,10)
Rope press OR reverse triceps OR double arm kickbacks 3 sets (10,10,10)
Forearms 3 supersets (reverse bicep curls followed by seated curl)
ABS OR Shrugs do one of them on legs day
Cardio HIT (5-8 intervals)
ABS
Choose 3 exercises and do 3 or 4 sets of 12 reps (MUST hit bottom, middle, top and sides ? not just one exercise)
Decline bench crunch
Decline bench side twisting crunch
Hanging leg raisers
Cable crunch
Oblique cable crunch (side cable crunch)
[quote]benjafflolz wrote:
[quote]Quadzilla4425 wrote:
Question Oh Great AD Gods . . .
1: Approximately how much would you guys say you gain (bodyweight) on a typical carb up weekend?
2: In a 6 months span, those who have been on it that long or longer, what are your real world muscle not fat gains?
3: Is everyone on here a BB or are there any PL’s?[/quote]
carb up weekends normally push me up 3-5 lbs. Mmmmm water weight… and pizza
7-8 months here and by real world do you mean str. increases? I started off as a tiny guy (6" 158 lbs and lanky) probably deadlift from 100 lbs for 5x5. now i’m at about 185-200lbs 5x5. most lifts increased 100% training 3-4x a week
no powerlifting or BBing just wanna know that i’m the strongest guy i know. [/quote]
Glad to see your making great progress there bud . . and how much solid body weight would you say you have added?
And yes I am sooooo looking forward to my first carb up! . . I find now that when I eat my normal high fat/protein meal I actually get a rush from it. Now my buddy who is also giving this a go, he is still finding himself sluggish in the morning but I’m keeping him on track as he almost threw in the towel this weekend lol
[quote]muscleinkorea wrote:
[quote]Quadzilla4425 wrote:
Bounced out of bed today after yet another amazing sleep. MY God does everyone find they are sleeping better on this diet?
Time for my 2 eggs, sausage, and 6 meat balls with some flax seed oil over the top. Then off to the store to buy more food for the week.
@VJoe: Hello fellow PL and thus by trying you too will become immortal very soon lol . . nothing quite like squatting a shit load of weight . . . Hell looking back over the years its almost better than some of the women I have slept with lol
@thedon1989: WOW! great gains bud!! I have heard about the stuff mentioned and would love to give it a go but I am drug tested all the time or at least could be so its off limits but very tempting. Some of my buddies are on various cycles and I don’t know how they afford it with the diet and all. My one buddy might even give the AD diet a try. Keep up the great work man!
OK stupid question time and forgive me as I’m NOT a coffee drinker but this cream that everyone talks about high in cals and protein and low in carbs that’s the cream you use in coffee or whipping cream? . . . OK big group WTF?!?!?!? lol but ty all the same as I really need to up my cals, getting way to lean[/quote]
Hi,
The cream you should use is double thick cream (whipping cream is too runny and less fatty). Double thick cream is super high in calories and fat… but low in protein and almost no carbs)
Great calorie and fat source![/quote]
Hmmmm? Must go back and look for that . . I ended up picking up the whipping cream and adding 2 tbsp to my shakes and OMG it is out of this world and an extra 100 cals but when I’m out I’ll look for this double cream stuff as I didn’t see it the first time I was at the store. . . Thanks for the info